WARMUP 1-2 ROUNDS 10 Alt. 90-90 Rotations 5/5 Med. Ball Around the Worlds 10 Alt. Med. Ball Plank Rolls 10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS 10 Alt. Elbow […]

WARM-UP 3 ROUNDS 1:00 Cardio 30 Single Unders 8 Ring Rows 6 Push Up to Pike *Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders […]

WARM-UP MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 […]

WARM-UP AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front […]

WARM-UP NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for […]

WARM-UP 1 ROUND 10 Good Mornings 10 Air Squats 5 Inch Worm with Push-Up 5/5 Moose Antlers Into… 2 ROUNDS 5 Clean Deadlift 5 High Hang Muscle Clean 10 Front […]

WARM-UP AMRAP x 6 MINUTES 50 Single Unders 10 Plank to Pike 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Row 10 Push-Ups Into… 25 Double Unders or 50 […]

WARM-UP 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups […]

WARM-UP 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side […]

WARM-UP 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 […]